Face Pull

Face Pull shows average weight and strength standards as a reference for shoulders. Primary muscles: Deltoids, Trapezius.

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Average weight: Intermediate

Reference for an intermediate lifter.

Men 101 lb

Women 73 lb

Face Pull: Average weight [1RM]

Level
Beginner	27 lb	22 lb
Novice	57 lb	43 lb
Intermediate	101 lb	73 lb
Advanced	157 lb	110 lb
Elite	223 lb	154 lb

Note: These standards are 1RM estimates based on average lifters. Bodyweight, age, and other personal factors can affect the values. See the detailed tables below.

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	10	30	62	105	156
120	13	35	69	114	167
130	16	40	76	123	178
140	20	45	82	131	188
150	23	49	88	139	197
160	26	54	94	146	206
170	29	58	100	154	215
180	32	63	106	161	223
190	35	67	112	168	231
200	38	71	117	174	239
210	41	76	122	181	247
220	44	80	128	187	254
230	47	84	133	193	261
240	50	87	137	199	268
250	53	91	142	204	274
260	56	95	147	210	281
270	59	99	151	215	287
280	62	102	156	221	293
290	64	106	160	226	299
300	67	109	164	231	305
310	70	113	169	236	311

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	23	49	86	134	190
20	26	56	98	153	217
25	27	57	101	157	223
30	27	57	101	157	223
35	27	57	101	157	223
40	27	57	101	157	223
45	25	54	96	149	211
50	24	51	90	140	198
55	22	47	83	129	183
60	20	43	76	118	167
65	18	39	69	107	151
70	16	35	62	96	136
75	15	31	55	86	121
80	13	28	49	77	108
85	12	25	44	69	97
90	11	22	40	62	88

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	11	26	50	80	116
100	13	30	55	87	124
110	16	34	60	93	131
120	18	37	64	98	138
130	21	40	68	104	144
140	23	44	72	109	150
150	25	47	76	113	155
160	27	50	80	118	161
170	29	52	84	122	166
180	31	55	87	127	171
190	34	58	91	131	175
200	35	61	94	134	180
210	37	63	97	138	184
220	39	65	100	142	189
230	41	68	103	145	193
240	43	70	106	149	196
250	45	72	109	152	200
260	47	75	111	155	204

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	18	36	62	94	131
20	21	42	71	108	150
25	22	43	73	110	154
30	22	43	73	110	154
35	22	43	73	110	154
40	22	43	73	110	154
45	20	41	69	105	146
50	19	38	65	98	137
55	18	35	60	91	127
60	16	32	55	83	116
65	15	29	49	75	104
70	13	26	44	67	94
75	12	23	40	60	84
80	11	21	35	54	75
85	9	19	32	48	67
90	8	17	29	43	61

Group	Muscles
Primary muscles	Deltoids, Trapezius
Secondary muscles	Infraspinatus
Stabilizers	External obliques, Erector spinae
Grip	Forearm flexors

Level	Description	Distribution
Beginner	Has learned proper form and trained consistently for at least 1 month.	Bottom 5%
Novice	Has trained consistently for at least 6 months.	Top 80%
Intermediate	Has trained consistently for at least 2 years.	Top 50%
Advanced	Has trained consistently for more than 5 years.	Top 20%
Elite	Has specialized in this exercise for more than 5 years.	Top 5%

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	10	30	62	105	156
120	13	35	69	114	167
130	16	40	76	123	178
140	20	45	82	131	188
150	23	49	88	139	197
160	26	54	94	146	206
170	29	58	100	154	215
180	32	63	106	161	223
190	35	67	112	168	231
200	38	71	117	174	239
210	41	76	122	181	247
220	44	80	128	187	254
230	47	84	133	193	261
240	50	87	137	199	268
250	53	91	142	204	274
260	56	95	147	210	281
270	59	99	151	215	287
280	62	102	156	221	293
290	64	106	160	226	299
300	67	109	164	231	305
310	70	113	169	236	311

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	23	49	86	134	190
20	26	56	98	153	217
25	27	57	101	157	223
30	27	57	101	157	223
35	27	57	101	157	223
40	27	57	101	157	223
45	25	54	96	149	211
50	24	51	90	140	198
55	22	47	83	129	183
60	20	43	76	118	167
65	18	39	69	107	151
70	16	35	62	96	136
75	15	31	55	86	121
80	13	28	49	77	108
85	12	25	44	69	97
90	11	22	40	62	88

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	11	26	50	80	116
100	13	30	55	87	124
110	16	34	60	93	131
120	18	37	64	98	138
130	21	40	68	104	144
140	23	44	72	109	150
150	25	47	76	113	155
160	27	50	80	118	161
170	29	52	84	122	166
180	31	55	87	127	171
190	34	58	91	131	175
200	35	61	94	134	180
210	37	63	97	138	184
220	39	65	100	142	189
230	41	68	103	145	193
240	43	70	106	149	196
250	45	72	109	152	200
260	47	75	111	155	204

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	18	36	62	94	131
20	21	42	71	108	150
25	22	43	73	110	154
30	22	43	73	110	154
35	22	43	73	110	154
40	22	43	73	110	154
45	20	41	69	105	146
50	19	38	65	98	137
55	18	35	60	91	127
60	16	32	55	83	116
65	15	29	49	75	104
70	13	26	44	67	94
75	12	23	40	60	84
80	11	21	35	54	75
85	9	19	32	48	67
90	8	17	29	43	61

Face Pull

Average weight: Intermediate

Face Pull: Average weight [1RM]

Face Pull: Strength standards (lb)

Men by bodyweight (lb) [1RM]

Men by age [1RM]

Women by bodyweight (lb) [1RM]

Women by age [1RM]

Muscles worked

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How to read the table

More exercises

Full body

Chest

Back

Shoulders

Arms

Legs

Core

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
110	10	30	62	105	156
120	13	35	69	114	167
130	16	40	76	123	178
140	20	45	82	131	188
150	23	49	88	139	197
160	26	54	94	146	206
170	29	58	100	154	215
180	32	63	106	161	223
190	35	67	112	168	231
200	38	71	117	174	239
210	41	76	122	181	247
220	44	80	128	187	254
230	47	84	133	193	261
240	50	87	137	199	268
250	53	91	142	204	274
260	56	95	147	210	281
270	59	99	151	215	287
280	62	102	156	221	293
290	64	106	160	226	299
300	67	109	164	231	305
310	70	113	169	236	311

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	23	49	86	134	190
20	26	56	98	153	217
25	27	57	101	157	223
30	27	57	101	157	223
35	27	57	101	157	223
40	27	57	101	157	223
45	25	54	96	149	211
50	24	51	90	140	198
55	22	47	83	129	183
60	20	43	76	118	167
65	18	39	69	107	151
70	16	35	62	96	136
75	15	31	55	86	121
80	13	28	49	77	108
85	12	25	44	69	97
90	11	22	40	62	88

Bodyweight	Beginner	Novice	Intermediate	Advanced	Elite
90	11	26	50	80	116
100	13	30	55	87	124
110	16	34	60	93	131
120	18	37	64	98	138
130	21	40	68	104	144
140	23	44	72	109	150
150	25	47	76	113	155
160	27	50	80	118	161
170	29	52	84	122	166
180	31	55	87	127	171
190	34	58	91	131	175
200	35	61	94	134	180
210	37	63	97	138	184
220	39	65	100	142	189
230	41	68	103	145	193
240	43	70	106	149	196
250	45	72	109	152	200
260	47	75	111	155	204

Age	Beginner	Novice	Intermediate	Advanced	Elite
15	18	36	62	94	131
20	21	42	71	108	150
25	22	43	73	110	154
30	22	43	73	110	154
35	22	43	73	110	154
40	22	43	73	110	154
45	20	41	69	105	146
50	19	38	65	98	137
55	18	35	60	91	127
60	16	32	55	83	116
65	15	29	49	75	104
70	13	26	44	67	94
75	12	23	40	60	84
80	11	21	35	54	75
85	9	19	32	48	67
90	8	17	29	43	61